Stock Your Pantry With Protein

Quick Win

Spend a little time picking up protein-rich staples to keep on hand and try one of our recipes today.

Try This Today

• Beans and lentils. Canned or dried, beans and lentils are an excellent source of protein — 14 to 22 grams per cup — as well as fiber, B vitamins and minerals. Try our lentil-icious Rainbow Buddha Bowl or Mexican Black Beans.
• Canned fish. Canned salmon, tuna and sardines offer 23–28 grams of protein per 4 oz. serving. You’ll get a double dose of protein with our Tuna & White Bean Salad.
• Nuts and seeds. Tree nuts, peanuts and pumpkin and sunflower seeds offer protein along with fiber and healthy fats. A handful makes a healthy snack. Or try them in delicious recipes such as our Cherry-Almond Farro Salad, Kale Salad With Preserved Lemons and Walnuts and Seeded Whole-Grain Quick Bread.

Why

Muscle mass naturally starts declining with age, but getting enough protein can help you counteract that process and keep your body strong. That’s not always easy. Among 11,680 older adults, nearly half of those ages 71 and up didn’t meet the daily recommendation, according to a 2019 report in The Journal of Nutrition, Health & Aging. The recommended dietary allowance, or RDA, for a 150-pound adult translates to about 50 grams of protein per day. But research suggests that older adults get more protein, closer to 68 to 82 grams daily for a 150-pound adult. Physical activity, chronic illnesses and kidney health can raise or lower your protein needs, so talk with your doctor about how much to aim for, and make sure you have a variety of healthy sources on hand.